The Move: Cable One-Arm Triceps Extension
Why: Isolating the triceps one arm at a time with cable extensions helps concentrate on the triceps muscle and ensures continuous muscle tension throughout entire exercise.
How: With your right hand, grab a single handle attached to the high cable pulley. Stand directly in front of weight stack. Now pull the weight down so that your upper arm and elbow are locked into the side of your body. Your upper arm and forearm should form an acute angle (less than 90 degrees). You can keep the other arm by the waist and can have one foot in front of the other for better balance. This will be your starting position. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Squeeze the triceps and hold in this contracted position. Slowly return handle to starting position.
Nail it: You can also use exercise bands to perform this movement. To execute this move properly, only your forearms should move. Your upper arms should remain stationary at all times.
Workout by: Brooke Stacey
Photography: James Patrick
NEXT: Try this upper body workout for a full body activation.